On average, adults in the United States consume about 15 grams of fiber per day while the recommended intake is at least 14 grams of fiber for every 1,000 calories consumed or about twice that much. According to the American Dietetic Association (ADA) and the U.S. National Academy of Sciences of the Institute of Medicine, that factors out to a minimum of 20 to 35 grams per day for a healthy adult and about 1 gram per year of age plus 5 grams per day for children.

Fiber is so important for the health of the digestive system and for lowering cholesterol that the American Heart Association recommends eating a wide variety of foods to insure a variety of food fiber sources and good sources of other essential nutrients, too. Fruits, vegetables, whole-grains, high-fiber foods, beans and legumes are good sources of both soluble and insoluble dietary fiber.

Soluble fiber has been associated with increased diet quality and decreased risk of cardiovascular disease. Foods high in soluble fiber include oat bran and oatmeal with the highest proportion of soluble fiber of any grain, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp.

Insoluble fiber has been associated with decreased cardiovascular risk and slower progression of cardiovascular disease in high-risk individuals. This kind of dietary fiber may promote satiety by slowing gastric emptying, leading to an overall decrease in calorie intake. Foods high in insoluble fiber include whole-wheat breads, wheat bran, rye, rice, barley, most other grains, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower and the skin of apples.

Combining the fiber in California Raisins with these foods can boost your daily fiber intake. To Live Healthy and meet those challenges during the Holidays, add California Raisins and Fiber to your meals and snacks.

The holidays are a very good time to follow Valerie’s tip for Education through sampling. We all know kids (and some adults, too) can be notoriously picky when it comes to food. Try taking them to a farmer’s market where they will learn that food doesn’t just come from the supermarket and that there are seasons for different foods. They will be encouraged to sample a wide variety of fruits and vegetables and often nuts or dried fruit. And, a farmer’s market is a fun outing for the whole family. Then, take advantage of all the opportunities for everyone to try new foods during the holidays. Different ethnic groups in your community may have special holiday events and, of course, parties at friends’, different relatives’ and neighbors’ homes can be a whole new food adventure, as well.